Here are workouts that I've tried and love.
What exactly are the 4 Pillars of Weight loss and where do you need to start? What do you focus on first within those pillars? Well, this all depends on you, your goals and your personal journey! Yes, you are going to start at 1 pillar at a time, because we all know what can happen when we bite off more than we can chew Check out today’s Fit Girl Magic podcast to find out what the 4 pillars are and how you can figure out which one to start with first!
Meal Prep in 4 Easy Steps 1️⃣ What are you making? Sit down and mapn out your meal for no more than 5 days 2️⃣ Shopping! You need food in the house. Now adays you can do curbside pick up. Instacart or some other online delivery service 3️⃣ Cook enough that you have left overs for a couple of days 4️⃣ Use your food within 3 days of cooking and use proper storage containers Want some more tips on how to be make your meal prep easy peasy?
Consider Your Goal Planning your meals is also a great way to help you lose and/or maintain your weight. When you menu plan you are less likely to have those days where you wonder WTF did you eat. Menu Planning Basics How many days do you need to cook, who’s going to home and what meals do you need to cook? This week I challenge you to come up with a menu for the week. Click here to grab a menu template.
Existential Health! Existential… It's about your search for meaning. What are you meant to do in life? What brings you joy? How does this all tie into weight loss and feeling good again!? How does this help us to live longer, feel better longer and get to our weight loss goals? How do my non-negotiables and REPS and all of those things we use to get towards our goals go along with this?
Health is an inside job as much as it is an outside job. And health isn’t about some magic pill or superfood. Health is in the mind as well. We have to break up with organic this and do that and take a big nosedive into AM I HAPPY? Is my mind happy? Is what I am doing in my life bringing me joy? What makes me not only mentally healthy but physically healthy as well as nutritionally healthy!?
Ladies, stop SHOULDING all over the place. I should do this. I should do that. I should do things the way I did in my 30s. I should work out 7 days a week and I should eat 5 times a day. PUMP THE BREAKS! YOU SHOULD NOT DO THIS. Because let’s be realistic… Do you even have time? Do you even want to do this stuff again? Let’s break down what you were doing and see what can work now in your life RIGHT NOW to get you back feeling freaking fabulous!
Every woman should be strength training. Strength training will always be a part of my programs for anyone who is in them and it's for good reasons. Because it makes you feel good It makes you feel confident and you feel like a freaking badass when you see what your body can do! Take a listen to today's podcast with Katie Veazie and get her take on strength training and why she thinks it's so important to be a part of our fitness regimen!
For women, that confidence of coming in thinking you aren't strong enough and don't know what your body is, then finding out WHAT YOU ARE capable of is so freaking powerful! Strength training is just hugely life-changing for women! Even for what it brings outside the gym. Strength training teaches you there is a process. Strength training is about progression and feeling good about little changes in what you can do with it and feeling good about the small wins!
This is your season to feel confident and freaking amazing! But you don't have to push yourself beyond what you are capable of. Take it one step at a time and you will get to where you want to be. You don't have to spend 7 days a week in the gym doing strength training and cardio and wearing yourself thin. Start small with a few days a week of strength training and I KNOW that you will start feeling more confident than you have in a while!
Motivation; At some point, the pain of not doing it becomes greater than the pain of doing it. - Steve Pressfield You want to feel like you did in your 30's. I get it! But the way we get there will be different. Everything in our lives is different now. But that does not mean you don't try different things. You want to feel good again, and if you don't try different things you are never going to FEEL GOOD!
There is no end game in going to the gym. But for Jessica with aerial work, the end game is long-term healthy longevity. You want to be able to get out of your own chair, live on your own, get off the toilet, play golf or tennis without assistance! You want to be able to age without all the aches and pains and restrictions. I think everyone can benefit from adding a type of mobility exercise to their workout! And doing less can sometimes be more!
Mobility is the ability to move or be moved freely and easily. While strength is the state of being physically strong. Together those 2 things are what we want as we age. We want to be able to move about and do the things we want with ease or without barriers right? And the cool thing about this is there are different ways to help your body get to that point so that as you age, your body can move about in a way you want.
We have enough going on in our lives, the LAST thing we want is to be overwhelmed with getting healthy and feeling good! And that overwhelm may come with the fact the work you put into your fitness and health back in your 30s is not really going to work now for you in your 40s. We have to look at where you are in your life right now, and start there!
I was a card-carrying member of the go big or go home club! I kept up with this pace for 10 freaking years ladies. I was always exhausted. I was anxious wondering if I did enough to keep my gains. I was so outside of my body I never heard it as I beat it into submission. To me, rest days were for the weak and faint of heart. I was at my wit's end and didn't realize that there was a different way to fitness.
As women, this term “self care” goes on a taboo topic. We have been fed a line of shit! We are busy with so many things day in and day out, so how do we take care of ourselves during all of this? What is truly caring for ourselves? Let me let you in on a little thing… It's NOT what we read about what everyone else is doing!! HENCE IT’S BULLSHIT!
Self care is bullshit because it's not some excuse to run away from your life and leave the house whenever you want. It is something that you should be doing daily! It should be something that TRULY serves you and your needs. It should be something your BODY really needs and is asking for. SO until you take ownership of your life and the things that you truly need, self care really isn’t going to do much for you.
Are you ready to boost the effectiveness of your training sessions so you don’t feel so beat up?? Are you so DANG EXHAUSTED with the current workout plan you are on that you cannot see yourself doing it for another day? I think it's about time ladies that you switch up how you approach working out! A better way that actually gets you ENJOYING the gym and working out again!
Is self care complete bullshit? Is it some phrase someone coined to give women an “excuse” to take care of themselves? Or put themselves first once in a blue freaking moon? Have a glass of wine? Mindlessly scroll on the socials, or take a bath? These are things that we say are acts of self care, but ARE they really serving you?
Are you feeling like you've been sold a bill of goods when it comes to working out? You're not alone. The fitness industry tells us that we need to be in the gym for hours on end to see results. But what if there was another way? What if you could get amazing results in just 7 days? That's what this recharge is all about. It's time to break the mold and try something new!